1、Roast mackerel with beet & spelt salad

This recipe ticks so many health boxes yet still feels like a treat. It's rich in folate, fibre, iron and omega-3. Roasting whole fish on the bone retains flavour, but if you'd rather use fillets, the

Roast mackerel with beet & spelt salad recipe

Ingredients

  • 300g whole raw beetroot, scrubbed
  • 2 tbsp olive oil
  • 3 large garlic cloves, crushed but left in their skins
  • 250g pouch ready-cooked spelt (or cook your own, see tip)
  • 2 tsp clear honey
  • 3 tbsp sherry vinegar
  • 1 tbsp toasted pine nuts or flaked almonds
  • 50g pitted black olives, roughly chopped (I use the dry Provencal type for texture)
  • 2 whole cleaned mackerel
  • ½ tsp hot smoked paprika
  • 1 tsp cumin seeds, crushed
  • 1 tsp ground coriander
  • small pack dill, roughly chopped
  • small pack coriander, roughly chopped (optional)
  • 1 small red onion, finely sliced
  • thick creamy yogurt, to serve

Method

Cut the beets into wedges and toss with 1 tbsp oil plus some seasoning in an oiled, medium roasting tin. Roast for 40 mins, adding the garlic to the tin with 20 mins to go, until tender and caramelised.
  • Cook the spelt following pack instructions. Whisk together the remaining oil, the honey and vinegar. Toss this, plus the spelt, nuts and olives, into the beetroot and set aside to cool.
  • Line a large baking tray with foil. Slash the fish a few times down to the bones on each side and place on the foil. Mix the spices with seasoning, then rub them all over the fish. Raise the oven to 220C/200C fan/gas 7 and roast the fish for 15-20 mins or until golden and the dorsal fin at the back pulls away easily.
  • Just before serving, fold the herbs and red onion into the salad. Season to taste and serve with the fish and a dollop of the yogurt.

  • https://www.truecookbook.com/recipe/roast-mackerel-with-beet-spelt-salad-9452/

    2、Roast pork with fennel & rosemary

    Tender meat scented with herbs and spices to serve as part of a light lunch- the gravy is super-simple too
    Roast pork with fennel & rosemary recipe

    Ingredients

    Method

    1. Crush the fennel seeds and peppercorns coarsely using a pestle and mortar. Add the garlic and some salt, and crush again to make a paste. Stir in orange zest along with the rosemary and oil.
    2. Rub the paste all over the pork, then cover with foil. You can now cook the pork or leave it covered in the fridge for up to 24 hrs.
    3. Heat oven to 180C/160C fan/gas 4. Thickly slice the orange and place in the base of a roasting tin with the onion. Put the pork on top and pour 600ml water into the tin. Roast the joint for 1 hr, add the wine to the tin, then roast for 1 hr more. Baste the joint a few times and add a splash more water if needed.
    4. Remove the joint from the oven, strain off the meat juices, tightly cover joint with foil, then leave to rest for 15 mins. Pour meat juices into a pan, add the jelly and bring to the boil, stirring to dissolve it. Taste and add seasoning if necessary. Thickly slice the pork and serve with a little of the juices poured over.

    3、Twice-baked goat’s cheese soufflés with apple & walnut salad

    These fabulous soufflés are not as nervewracking to cook and serve as traditional ones, and can be prepared ahead
    Twice-baked goat’s cheese soufflés with apple & walnut salad recipe

    Ingredients

    • 100g unsalted butter
    • 100g plain flour
    • 600ml full-fat milk, warmed
    • 2 tbsp grated Parmesan (or vegetarian alternative)
    • 1 tbsp Dijon mustard
    • 2 tbsp chopped thyme leaves
    • 4 large eggs, separated, plus 1 large egg white (use the yolk, see below)
    • 175g rindless goat's cheese, crumbled
    • 50ml double cream
    • 25g grated Parmesan (or vegetarian alternative)
    • 1 large egg yolk
    • handful mixed baby salad leaves, picked and washed
    • handful rocket, washed
    • 1 red apple, cut into fine matchsticks
    • 1 tbsp chopped chives
    • 50g walnut pieces, chopped
    • 1 tbsp red wine vinegar
    • 3 tbsp extra-virgin olive oil

    Method

    1. Melt the butter in a large saucepan and use about 1 tbsp to grease 6 x 200ml soufflé dishes. Place the remaining butter back on the heat, then scatter over the flour and mix well. Cook for 5 mins, stirring constantly, then gradually whisk in the warm milk, a little at a time, until you have a thick, smooth mixture. Stir in the Parmesan, mustard and thyme, then set aside to cool slightly. Beat in the egg yolks, fold through the goat’s cheese, season with salt and pepper, then transfer to a large bowl.
    2. In a clean bowl, whisk the egg whites until they just start to stiffen and hold peaks. Use a metal spoon to fold them into the cheesy mixture, in 3 additions.
    3. Heat oven to 200C/180C fan/gas 6. Spoon the mix into the soufflé dishes, then sit them in a roasting tin. Pour boiling water into the tin to reach halfway up the sides of the dishes. Bake the soufflés for 20-25 mins until they are risen and coloured. Remove the dishes and set aside for 10 mins. Run a knife around the edges, then turn out onto an ovenproof tray. The soufflés can now be kept covered in the fridge overnight or frozen for up to a month. Defrost fully before reheating as below. To make the Parmesan glaze, whisk the cream, Parmesan and egg yolk until combined.
    4. About 15 mins before you are ready to eat, heat oven to 200C/180C fan/gas 6. Drizzle the tops of the soufflés with the glaze. Bake for 10 mins, then finally flash under the grill until the tops are golden.
    5. Make the salad. Toss the salad leaves, apple, chives and walnuts. Mix the red wine vinegar and olive oil together, season, then dress the salad. To serve, place the soufflés in the centre of the plates and scatter salad around each.

    4、Grilled mackerel with harissa & coriander couscous

    Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish
    Grilled mackerel with harissa & coriander couscous recipe

    Ingredients

    • 4 small whole mackerel, gutted and filleted
    • 3 tbsp extra-virgin olive oil
    • grated zest and juice 1 lime, plus wedges to serve
    • 1 bunch spring onions, finely sliced
    • 2 tbsp harissa paste (more depending on taste)
    • 140g couscous
    • 500ml hot vegetable stock
    • 3 tbsp chopped coriander, plus sprigs to serve

    Method

    1. Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 mins.
    2. Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 mins. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 mins, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.
    3. Grill the mackerel for 3-4 mins on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.

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